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2000 Calorie Week 4 Convenience Meal Plan

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Monday

Basic Nutritional Summary:
Total Calories:  
2064
Fat: 
66 grams
Protein: 
88  grams
Carbohydrates:  
256 grams
Sat Fat:  
10 grams
Chol: 
136 mg
Sodium:  
2324 mg
Fiber:
25 grams

Breakfast

PANCAKE SYRUP, REDUCED CALORIE
2 tbsp (50 calories)

COFFEE, BREWED, PREPARED
1 cup

MILK 2%
1 cup

BLUEBERRY, UNSWEETENED, FROZEN
1 cup (unthawed)

PANCAKE, BUTTERMILK FROZEN
1/2 pkg (140 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

Lunch

BEEF POT ROAST MEAL, FROZEN
1 package (206 calories)

CARROT, RAW
6 strips

SALAD DRESSING, RANCH, LITE
2 tbsp (70 calories)

Dinner

20 MINUTE GARLIC ROSEMARY CHICKEN & BROWN RICE DINNER
1 serving

SALAD, TOSSED, W/O DRESSING
1.5 cups

POTATO, BAKED, UNSALTED
1 potato

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp (100 calories)

SOUR CREAM, LIGHT
2 tbsp (40 calories)

MIXED VEGETABLES, BOILED, NO SALT
1 cup (frozen)

HERBAL TEA (BREWED)
8 oz (1 cup) herb, chamomile

SALAD DRESSING, ITALIAN, DIET
2 tbsp (32 calories)

Morning Snack

CRACKER, REDUCED FAT
8 crackers (80 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

LOWFAT CHEESE,
slice (50 calories)

Afternoon Snack

APPLE, RAW

PEANUT BUTTER,
1 tbsp (95 calories)

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

PUDDING, CHOCOLATE, NONFAT
1 snack (100 calories)

BANANA, RAW
1/2 medium

MILK 2%
1 cup

 

Tuesday

Basic Nutritional Summary:
Total Calories:  
2026
Fat: 
54 grams
Protein: 
69  grams
Carbohydrates:  
293 grams
Sat Fat:  
9 grams
Chol: 
99 mg
Sodium:  
2209 mg
Fiber:
17 grams

Breakfast

COFFEE, BREWED, PREPARED
1 cup

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

ORANGE JUICE PLUS CALCIUM
4 fl oz

MILK, 2%
1 cup

MUFFIN, BLUEBERRY, FROZEN, LOWFAT
1 muffin (170 calories)

Lunch

CHICKEN A L'ORANGE MEAL, FROZEN
1 package (270 calories)

VEGETABLE SOUP
1 serving (120 calories) ready to eat

DIET SODA
12 fl oz

SALAD DRESSING, RANCH, LIGHT
2 tbsp (70 calories)

CARROT
3 strips

CHOCOLATE COOKIE
1 cookie (50 calories)

CELERY
1 cup

Dinner

SPAGHETTI SAUCE, CHUNKY
1/2 cup (50 calories) chunky garden style

SPAGHETTI PASTA, NO SALT ADDED
1 cup (oat bran, dry)

CHEESE, CHEDDAR OR COLBY, LOWFAT
1 oz (shredded)

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

LOWFAT CAESAR SALAD
1 serving

PEAR, RAW
1 pear

HERBAL TEA, BREWED
1 cup

Morning Snack

CANTALOUPE, RAW
1 wedge

COTTAGE CHEESE, LOWFAT
4 oz (with peach and pineapple)

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz sugar-free

Afternoon Snack

LEMONADE DRINK MIX, SUGARLESS
8 fl oz sugar-free

GRANOLA W/RAISINS, LOWFAT
1/4 cup (75 calories) ready to eat

YOGURT, SUGAR-FREE, FROZEN, LOWFAT
1 serving (104 calories)

Evening Snack

BROWNIE, FROZEN, LIGHT
1 brownie (90 calories)

MILK 2%
1 cup

Wednesday

Basic Nutritional Summary:
Total Calories:  
2011

Breakfast

BAGEL, PLAIN, TOASTED
1 bagel (156 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

COFFEE, BREWED, PREPARED
1 cup

Lunch

LASAGNA BAKE, LIGHT, FROZEN
1 package (280 calories)

SPINACH, RAW
1 cup

SALAD DRESSING, RANCH, LITE
2 tbsp (70 calories)

FRUIT CUP, DICED, DICED PEARS IN EXTRA LIGHT SYRUP
4 oz (50 calories)

DIET SODA
12 fl oz

Dinner

BROILED CHICKEN
1 serving

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

POTATO, BAKED, UNSALTED
1 potato

ASPARAGUS, CANNED, SPEARS
1 cup

SOUR CREAM, LITE
2 tbsp (40 calories)

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

BERRY BLEND DRINK MIX, SUGARLESS
8 fl oz

SALAD DRESSING, RANCH, LITE
2 tbsp (70 calories)

CELERY, RAW
1 cup (strips

Afternoon Snack

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (50 calories)

PEACH, RAW
1 medium

CRANBERRY JUICE COCKTAIL, DIET
1 cup (45 calories)

Evening Snack

BROWNIE, FROZEN, LIGHT
1.23 oz (90 calories)

CHOCOLATE SYRUP
1 tbsp (50 calories)

ICE CREAM, VANILLA, LITE
1/2 cup (150 calories)

MILK, 2%
1 cup

Thursday

Basic Nutritional Summary:
Total Calories:  
1997
Fat: 
52 grams
Protein: 
70  grams
Carbohydrates:  
887 grams
Sat Fat:  
12 grams
Chol: 
72 mg
Sodium:  
2371 mg
Fiber:
32 grams

Breakfast

MILK 2%
1 cup

PLAIN BAGEL, ENRICHED, TOASTED
1 bagel (156 calories)

BLUEBERRIES, FROZEN
1 cup (unthawed)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (70 calories)

 

Lunch

CHICKEN ENCHILADA, FROZEN, LIGHT
1 pkg (300 calories)

SALAD, TOSSED W/O DRESSING
1.5 cups

CELERY, RAW
1 cup (strips)

CARROT, RAW
1 cup (strips or slices)

SALAD DRESSING, ITALIAN, DIET
2 tbsp (32 calories)

CHOCOLATE CHIP COOKIES, REDUCED-FAT
3 cookies (130 calories)

DIET SODA
12 fl oz

Dinner

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving

BROCCOLI FLORETS, FROZEN
3.3 oz ("Deluxe")

SLOPPY JOES
1 serving (made with turkey breast)

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

Morning Snack

GRAHAM CRACKER,
4 crackers (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

LEMONADE DRINK MIX
8 fl oz sugar-free

Afternoon Snack

TANGERINE, RAW
1 medium

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

Evening Snack

MILK 2%
1 cup

GRANOLA, LOW FAT
1/2 cup (151calories)

YOGURT, LOWFAT
4.4 oz cup (50 calories) 

Friday

Basic Nutritional Summary:
Total Calories:  
1992
Fat: 
76 grams
Protein: 
83 grams
Carbohydrates:  
252 grams
Sat Fat:  
12 grams
Chol: 
201 mg
Sodium:  
2292 mg
Fiber:
19 grams

Breakfast

FRENCH TOAST, LOWFAT, FROZEN
1 slice (240 calories)

COFFEE, BREWED, PREPARED
1 cup

ORANGE, ALL VARIETIES, RAW
1 small

MILK 2% 1 cup

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

Lunch

"HOME ON THE RANCH" STYLE VEGETABLES
1 serving (leftover)

SLOPPY JOES
1 serving (leftover)

GRAPES
30 grapes

DIET SODA
12 fl oz

 

Dinner

EASY MEATLOAF
1 serving

SWEET POTATO, BAKED, UNSALTED
1 potato

GREEN BEANS W/ ALMONDS, FROZEN
2/3 cup

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

HERBAL TEA, BREWED,
1 cup (herb or chamomile)

SALAD DRESSING RANCH, LITE
2 tbsp (70 calories)

SALAD W/O DRESSING
2 cups 

Morning Snack

GRAHAM CRACKER,
4 crackers (118 calories)

PEANUT BUTTER, CREAMY
2 tbsp (190 calories)

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

SALSA, LOW SALT
1/2 cup (50 calories)

TORTILLA CHIPS, HOT
12 chips (140 calories)

FRUIT PUNCH DRINK MIX, SUGARLESS
8 fl oz

Evening Snack

MILK 2%
1 cup

SORBET, RASPBERRY
1 cup (120 calories) 

Saturday

Basic Nutritional Summary:
Total Calories:  
2032
Fat: 
63 grams
Protein: 
72  grams
Carbohydrates:  
266 grams
Sat Fat:  
8 grams
Chol: 
80 mg
Sodium:  
2677 mg
Fiber:
24 grams

Breakfast

ENGLISH MUFFIN
1 muffin (130 calories)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

ORANGE, ALL VARIETIES, RAW
1 small

MILK 2%
1 cup

Lunch

BEEF POT ROAST MEAL, FROZEN
1 package (206 calories)

SALAD, TOSSED, W/O DRESSING
1.5 cups

SALAD DRESSING, RANCH, LIGHT
2 tbsp (70 calories)

GREEN BEANS, WHOLE, FROZEN
1 cup (leftover)

MARGARINE-LIKE SPREAD, 40% FAT
1 tbsp (50 calories)

DIET SODA
12 fl oz

Dinner

ITALIAN SALAD, LOWFAT
1 serving

CHICKEN AND VEGETABLES
1 serving

FRENCH BREAD DOUGH
2 slices (120 calories)

APPLESAUCE, CINNAMON
1/2 cup (83 calories)

MARGARINE-LIKE SPREAD, 40% FAT
2 tbsp (100 calories)

COFFEE, BREWED, PREPARED
1 cup

Morning Snack

STRAWBERRY, RAW
1 cup (sliced)

YOGURT, LOW FAT
4.1 oz (118 calories

BERRY BLEND DRINK MIX
8 fl oz sugar-free

Afternoon Snack

CHEESE, LOWFAT
2 cubic-inches (60 calories)

CRACKERS, REDUCED FAT
12 crackers (120 calories) classic golden cracker

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

Evening Snack

MILK 2%
1 cup

BLUEBERRY, FROZEN
1 cup (unsweetened)

LITE CREAM TOPPING, NONDAIRY
2 tbsp (16 calories)

CHOCOLATE SYRUP
2 tbsp (104 calories)

Sunday

Basic Nutritional Summary:
Total Calories:  
2024
Fat: 
56 grams
Protein: 
64  grams
Carbohydrates:  
293 grams
Sat Fat:  
15 grams
Chol: 
66 mg
Sodium:  
2024 mg
Fiber:
32 grams

Breakfast

LOWFAT "CHEESY" CHEESE DANISH
1 serving

BANANA, RAW
1 medium

COFFEE, BREWED, PREPARED
1 cup

MILK 2%
1 cup

Lunch

CHICKEN ENCHILADA, FROZEN
1 package (298 calories)

SPINACH, RAW
1 cup

VEGETABLE JUICE, LOW SALT
8 fl oz (60 calories)

SALAD DRESSING, RANCH, LITE
3 tbsp (105 calories)

Dinner

BLUEBERRIES
1 cup

PARMESAN ANGEL HAIR PASTA
2 servings

GARLIC BREAD, FROZEN
1.7 oz (170 calories)

CREAM TOPPING
2 tbsp (16 calories)

ITALIAN SALAD, LOWFAT
1 serving

HERBAL TEA (BREWED)
8 oz (1 cup) herb, chamomile

Morning Snack

PLUM, RAW
1 plum

BERRY BLEND DRINK MIX
8 fl oz sugar-free

OAT BRAN BREAD, REDUCED CALORIE, TOASTED
1 slice (45 calories)

CREAM CHEESE, SOFT, LIGHT, PLAIN
2 tbsp (70 calories)

Afternoon Snack

FRUIT PUNCH DRINK MIX
8 fl oz sugar-free

PEACH, RAW
1 medium

YOGURT, ALL FLAVORS, NONFAT
4.4 oz (150 calories)

 

 

 

Evening Snack

CHOCOLATE COOKIE, NONFAT
3 cookies (150 calories) double fudge cookie cakes

MILK 2%
1 cup